REST & CARDIO 4/21/13

DAY 5 & 6:

QUOTE OF THE DAY:

Do not go where the path may lead, go instead where there is no path and leave a trail.
Ralph Waldo Emerson 

YESTERDAY (4/20/13) WAS MY REST DAY, IN WHICH I ENJOYED A MOVIE WITH MY HUSBAND AND CAUGHT UP ON SOME MUCH NEED SLEEP.

SLEEP IS JUST AS IMPORTANT AS EXERCISE AND NUTRITION. STUDIES SHOW THAT YOU CAN GAIN WAIT FOR STRESS OR LACK OF SLEEP. TRY TO MAKE SURE YOU ARE GETTING AT LEAST 8 HOURS. I TRY FOR TEN, BUT IT DOESNT ALWAYS HAPPEN THAT WAY.

WORKOUT: (4/21/13)

WARM UP: 400 METER JOG

STRETCH: BE SURE TO STRETCH BETWEEN YOUR WARM UP AND WORKOUT AS WELL AS AT THE END OF WORKING OUT TO KEEP THOSE MUSCLES FROM STRAINING.

30 STADIUMS (RUNNING UP AS FAST AS YOU CAN, JOG DOWN)

10 STADIUM JUMPS (JUMP UP THE STADIUM, SKIPPING EVERY OTHER STEP) POWER JUMPS AND A QUICK RESPONSE WILL TONE THOSE LEGS QUICKLY.

STRETCH:

NUTRITION: (4/21/13)

MEAL 1: SMOOTHIE  BANANAS, APPLES, ALMONDS, ACAI BERRY SMOOTHIE MIX

MEAL 2: ENGLISH MUFFIN, TOMATO, SPINACH, EGG WHITES, CHICKEN SAUSAGE

MEAL 3: SPINACH SALAD, APPLES, RAISINS, ALMOND, TOMATOES, VINAIGRETTE DRESSING

MEAL 4: CHICKEN BREAST, GREEN BEANS, SWEET POTATOES

MEAL 5: FRUIT SMOOTHIE

PROGRESS PICTURE:

Legs and ABS

 

DAY 4:

QUOTE OF THE DAY:

The difference between a goal and a dream is a deadline. -Steve Smith

WORKOUT:

BARBELL SQUATS(10 REPS)(HEAVY WEIGHT)

-SUPERSETS W/WEIGHTED STEP UPS (20 REPS EACH LEG)

REPEAT 3X

WEIGHTED SEATED SQUATS(20 REPS, HEAVY WEIGHT)

-SUPERSETS W/ WEIGHTED WALKING LUNGES

REPEAT3X

SEATED VERTICAL LEG PRESS(30 REPS)

-SUPERSETS W/ LAYING LEG CURLS(20 REPS)

REPEAT4X

PLANKS(ABS) HOLD FOR 1 MINUTE

-SUPERSETS W/DECLINE ABS(50 REPS)

REPEAT3X

SIDE TO SIDE ABS WITH MEDICINE BALL ON BOSU(50 REPS)

-SUPERSETS W/ BICYCLES

NUTRITION:

MEAL 1: ENGLISH MUFFIN W/ EGG WHITES AND CHICKEN SAUSAGE

MEAL 2: SALAD WITH TOMATOES AND ALMONDS

MEAL3: FRUIT

MEAL 4: GRILLED SALMON, RICE, ASPARAGUS

RUN TIME

 Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein

Today was a cardio day for me. Its good to let your body recover from weight lifting, allowing your muscle to heal and expand.

300 METER SPRINT

-SUPERSETS 50 METER JOG

-SUPERSETS 50 METER WALK

REPEAT 6X

CHANGE OF DIRECTION SPRINTS: 50 METER SPRINTS, 50 METERS BACK

CHALLENGE YOURSELF: TRY TO BEAT YOUR BEST TIME

800 METER COOL DOWN JOG

PROGRESS PHOTO:

TIP OF THE DAY: MAKE YOURSELF A GOAL BOARD AND POST ALL YOUR FITNESS GOALS ON IT. WHEN YOU SEE THAT BOARD EVERY MORNING IT WILL MOTIVATE YOU A LITTLE MORE.

NUTRITION:

MEAL 1: EGG WHITES, TURKEY BACON AND TOMATOES ON A ENGLISH MUFFIN

MEAL 2: GRILLED SALMON SALAD WITH VINAIGRETTE DRESSING

MEAL 3: GRILLED CHICKEN, SPINACH FLATBREAD

MEAL 4: TURKEY BURGER

Burning is Earning

TAKE CARE OF YOUR BODY, ITS THE ONLY PLACE YOU HAVE TO LIVE
-JOHN ROHN
TODAY I did a burn out workout. For those of you who are not familiar, a burn out day in the gym for me is heavy weight with a lot of reps. Once the burn comes add more reps. Burn outs can often be a guessing game for how many reps and at what weight you can continually rep out. Be sure not to overdo it, the last thing you want to do is injure yourself. Be sure to pick a weight the you can rep out a couple of times.

Todays focus was arms with a few legs thrown in.

BURNOUTS

TRICEP EXTENSIONS (50 @27.5 LBS)

-SUPERSETS W/STANDING ROWS (50 @32.5)

REPEAT (2X) TOTAL: 3 REPS OF 50 EACH

ONE ARMED CURLS: (50 @ 20 LBS) EACH ARM

-SUPERSETS W/PUSH UPS (70)

REPEAT (2X)

ONE LEGGED JUMPS ON ELEVATED BOX PLATFORM (20 OVER AND BACK SAME LEG) SWITCH (20 OVER AND BACK OPPOSITE LEG)

-SUPERSETS W/ SIDE STEP UPS ON PLYOMETRIC BOX (3 SETS OF 30)

REPEAT ONCE

SEATED ONE LEGGED SQWATS (30 @ 100 LBS), (20 @ 100 LBS), (15 @ 100 LBS), (10 @ 100 LBS) ALTERNATE LEGS

BACKWARDS LEG EXTENSIONS TARGETING HAMSTRINGS AND GLUTES (3 SETS OF 30 EACH LEG)

DECLINE ABS (60)

     

NUTRITION: SO AS SOME OF YOU KNOW FROM MY FIRST POST I AM TRYING TO EDUCATE MYSELF MORE IN NUTRITION, SO THAT THE FOOD I EAT WILL NOT HURT ALL THE HARD WORK I AM PUTTING IN AT THE GYM. SO A COUPLE OF THINGS I FOUND OUT: EATING IS VERY IMPORTANT. ALOT OF PEOPLE THINK THAT IF THEY EAT AS LITTLE CALORIES AS POSSIBLE THEY WILL LOOSE WEIGHT, BUT IN ACTUALITY WHEN YOU STARVE YOURSELF YOUR BODY AUTOMATICALLY GOES INTO DEFENSE MODE, STORING ALL THE FOOD YOU CONSUME AS FAT (WHICH IS NOT HELPING YOU LOOSE WEIGHT) DONT FEEL BAD I WAS ALSO ONE OF THOSE PEOPLE WHO WAS TRYING TO STAY UNDER MY 1300 CALORIE MARK AND ITS GOOD TO HAVE A MARK IF YOU ARE CALORIE COUNTING BUT MAKE SURE YOU HIT THAT MARK, NOT JUST STAY UNDER IT YOUR BODY NEEDS THOSE CALORIES

BREAKFAST: EGGS W/SPINACH AND TOMATOES

MEAL 2: GRILLED CHICKEN, CABBAGE AND RICE

MEAL 3: SALAD BOWL: LETTUCE, BLACK BEANS, BROWN RICE, PICO DE GALLO, CHOPPED CHICKEN

MEAL 4: GRILLED CHICKEN, ASPARAGUS

SNACK: GRAPES AND ALMONDS

DONTS THAT I DID (SKITTLES) 😦     I WILL CALL IT A TREAT_______ ITS GOOD TO TREAT YOURSELF WITH IN REASON.

SO I AM LOOKING TO FIND NEW OPTIONS FOR MY DIET AND AS I GET MORE INFO I WILL CONTINUE TO POST. IF YOU GUYS HAVE ANY SUGGESTIONS PLEASE POST.

–

The Alpha 4/16/13

“When you discover your mission, you will feel its demand. It will fill you with enthusiasm and a burning desire to get to work on it.”
― W. Clement Stone

So as most of you know and for those of you who do not know My problem areas are my butt and legs. No matter what I eat thats were the food ends up. I have decided to do this blog to help me monitor my progression and have you hold me accountable. I often feel like i work out so hard and theres no progress being made. Sometimes you need a reminder.

I choose the name backside fitness in direct correlation to working out and eating better for the lower half of your body. I will be posting my daily workouts as well as videos and pictures that can better help demonstrate the exercise as well as view the progress I have made. I have given myself 30 days to tone my butt and legs. I will also be posting my eating habits good and bad. I have not quite mastered the nutrition side of the toning process, so that will be my hardest struggle. I will be posting my weight everyday as well, I weigh myself everyday at 9:30 am. I have no goals pertaining to my weight. I am sure I will be shredding fat so my weight will most likely go down and once I build muscle it will go up.(good weight)   I often tell people do not worry about your weight, whats more important is how you feel and look.  Motto ” loose inches stop worrying about weight.

Though this blog is made for my backside I do incorporate exercises for the entire body. It would be a shame for my butt to be in good shape but then I inherit another problem area for lack of attention. Love your whole body

WEIGHT: 128.3 lbs

RESISTANT JUMPS USING PLYOMETRICS: Jumps are a great way to start toning your glutes, Find a plank or even stadiums and do power jumps.(3 sets of 20)

PUSHUPS ON MEDICINE BALL: (alternating hands) 3 sets of 20

HILLS: Elevation is key to quick results in the legs and butt. Find a pretty steep hill at a park near your house or a mountain. For beginners, start on a pleatu area giving your self space to build momentum for the hill(about 15 yards). Once you reach the hill power up as hard as you can until you reach the top and then slowly jog down. these will work as intervals. This can get pretty intense( do any where from 6-12 if this is your first time) Today I did 20 and my legs were on Fiya. But Burning is earning and once you feel that burn thats when you need to capitalize on the sensation of knowing its working. So picture yourself and a nice two piece walking on the beach instead of the pain.

STEP PLATFORM JUMPS: Find a step platform if you don’t have one any object thats flat and 4 to 5 inches off the ground will work.

RESISTANT BANDS: This is a rubber band workout combining all upper body motions.  I did boxing punches, tri-cep extensions, shoulder flys, back flys, Standing rows, and curls.

1 FOOT JUMPS:  This is another form of plyometrics.  I jump using only one foot onto a 12″ high step (30 Reps) both feet.

LATERAL  AGILITY:  I used the 5″ stepping platforms to create an obstacle for my lateral agility drill.  I stepped on the ground and the platform moving sideways very quickly.  I also stepped over the platform, creating a high knee motion while shuffling  sideways.  (I had my husband create some resistant with our bungee cord waist tool. Great investment.  I added a picture below for reference)

NUTRITION:

BREAKFAST: Oatmeal

SNACK: Granola bar

LUNCH: Grilled ChickenBreast with onion

SNACK: Chips and Salsa

DINNER: Chicken Breast and beans

Progress photo Day 1: